12/31/2013

  Strength Push Jerk 3-3-3-3-3 Metcon 3 Rounds 20 Toes to bar 3 Rope Climbs 10 Power Clean and Jerk 135/95

12/30/2013

  Strength Deadlift 7-7-7-7 Competitor Strength Sumo Deadlift w/band tension 7-7-7-7 Metcon 12 Minute Amrap 5 Hang Squat Snatch 115/75 10 Pull-ups 15 Air Squats MOBILITY

12/26/2013

  Strength 4 Front Squats EMOM x 10 minutes at 70% of 1RM Metcon 5 Rounds 3 Power Cleans 205/135 10 Burpee Pull-ups

Merry Christmas!

  Merry Christmas from THE COMPOUND!!   25 minute AMRAP 12 KB Swings 53/35 25 Double Unders 13 Power Snatch 115/75

12/24/2013

  Strict Press 5-5-5-5-5 Metcon 7 Rounds 7 Deadlift 225/155 7 Over the bar burpee 

Jan- Feb Bootcamp

We are back at it! The best Boot Camp Staff in Hampton Roads is ready to kick off the New Year in Compound fashion! Our first Boot Camp of the new year kicks off January 11th! If your ready to jump into a fitness program that will change your life, there is no better time […]

Childcare Addition/ New Groupon Deal

Starting January 6th, Compound Crossfit will be holding Childcare! There will be a schedule when our Childcare supervisor will be available, and you must sign up in order to hold a spot. A list of details, prices, etc. will be out by Friday 12/27. So if the hours are conflicting with you and your child’s […]

12/23/2013

  Strength 1-1-1-1-1 Hang Squat Clean Metcon 3 Rounds 30 Wall Balls 20/14 10 Bar Muscle ups MOBILITY

12/19/2013

  Strength 2 Back Squats EMOM x 10 minutes @ 85% of 1RM Competitor Strength Same as above, if you have time 2 sumo reads with same time and % as above. Metcon Death by Hang Power Clean @ 135/95 * 3 2 1 go hit 1 Hpc. Once 1 minute hits hit 2 Hpc….2 […]

12/18/2013

  “Angie” 100 Pull ups 100 Push ups 100 Sit ups 100 Squats

12/17/2013

  Strength 4 Power Snatches EMOM x 10 minutes @ 70% of 1RM Competitor Strength Find 1RM Push press with bands, and hit EMOM barbell. Metcon 1000m Row 50 Deadlifts (185/125) 30 Burpees